Being overweight is not the same as being unhealthy. A lot of overweight people are in excellent health whereas a plenty of normal weight people suffer from metabolic issues. This is because that the fat under our skin is not a problem, at least health-wise. The belly fat, i.e., the fat in the abdominal cavity, is what poses threats to health.
This fat, called visceral fat, churns out hormones and inflammatory substances, which pose an increased risk of type 2 diabetes and heart disease. Here are a few proven methods that target belly fat and help to reduce it.
Avoid sugar and sweetened drinks
Added sugar is proven to be unhealthy and studies have shown its adverse effects on the metabolism. Sugar is half glucose and half fructose. When an excess of sugar is taken, the liver gets overloaded with fructose and instead of metabolizing it, it turns it all into fat. Liquid sugar is even worse as liquid calories do not get registered in the brain and you end up taking more calories. You need to minimize the amount of sugar in our diet. Avoid sugar-sweetened drinks, high-sugar sports drinks and fruit juices.
Eat more protein
Protein is an essential macronutrient for losing weight. If you aim at losing weight the adding protein to your diet is the most effective. A study showed that the amount of protein intake is inversely related to belly fat. Make an effort to increase your protein intake. The sources rich in protein are whole eggs, fish, nuts, meat, dairy products and some whole grains. Protein is also beneficial in the long term as it not only helps you to lose weight but also helps in avoiding the regaining it.
Eat fibre-rich food
It is claimed that the eating of plenty of fibre can help in losing weight. This is true but only the vicious and soluble fibres have an effect on your weight. These fibres absorb water and form a thick gel that slows down the movement of food in the stomach and therefore, slows down the digestion. This gives a prolonged feeling of fullness and reduced appetite. The best sources of fibre are vegetables and fruits. Legumes, as well as oats, are also a good source.
Cut down Carbohydrates
Carb restriction is extremely effective in reducing fat. Cutting down carbs results in reduced appetite and thus help in losing weight. The low-carb diets target the belly fat, meaning that the high proportion of fat loss is the abdominal fat – dangerous and disease-causing. If you are keeping your protein intake high, just avoiding the refined carbs would be sufficient. Low carb diets also have lifesaving effects in type 2 diabetes.
Exercising regularly is the best thing you can do for a long, disease-free and a healthy life. It is also most efficient at reducing belly fat. Walking, swimming, running, and other exercises have proved to be beneficial in reducing the of belly fat in numerous studies. Exercise also helps in lowering blood sugar levels and other metabolic abnormalities. Exercise also has a plenty of health benefits and keeps you overall fit and energetic throughout the day.